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All back exercisesBack · Gym

Lat Pulldown

Vertical pull that scales to any strength level.

BeginnerCable machine3 × 10–12
Lat Pulldown demonstration thumbnail — How to do Lat Pulldowns
LatsCable machine

Lat Pulldown

Demo · Davis Diley

Verified Lat Pulldown demonstration by Davis Diley. Click to play.

How to do the Lat Pulldown

  1. 1Slight torso lean back
  2. 2Bar to upper chest
  3. 3Elbows drive down

Benefits of the Lat Pulldown

  • Builds strength and size in the lats through a full, controlled range of motion
  • Also trains biceps as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services